Exercises For A Long Neck Or A Neck That Sticks Out

The forward neck, or elongated neck, posture can cause headaches, neck and shoulder pain, jaw pain and possible arthritis and spinal stenosis between your neck vertebrae, according to Anthony Carey, owner and corrective exercise specialist of Function First Exercise Studio in San Diego. Oftentimes, this problem originates from not neck, but from a misalignment of your pelvis. Correcting your hip alignment helps prevent the condition from worsening and alleviates the symptoms of forward head posture.

Standing Wall Press

The standing wall press exercise strengthens your deep spinal and abdominal muscles and makes you appear taller. You should do this several times a day, Carey suggests. Stand against the wall with your head, shoulders, back, arms, buttocks and calves touching it. Press your body and limbs into the wall as hard as you can while maintaining normal abdominal breathing. Take 10 deep breaths as you push. When you are done, walk around the area for a minute to get used to the new posture. Repeat the exercise two more times.

Supine Overhead Thumb Press

If you cannot get your head or lower back to touch the wall, Carey suggests that you perform this exercise before trying the wall press again. Lie on the ground on your back and lace your fingers together. Bent your legs close to your buttocks, and keep your feet on the ground. Point your thumbs toward your head. Exhale slowly and bring your arms over your head until your thumbs are pushing against the floor above your head. Push your thumbs against the ground for two deep breaths and return to the starting position. Repeat the movement 15 times for two sets. If you cannot touch the floor, place a phone book or similar object above your head.

Press-Up

The press-up exercise increases lumbar spine extension and lengthens the tissues running from the front of your hips, through your torso and the front of your neck. Lie on the floor on your stomach with your feet slightly apart and your hands on the ground near your shoulders like a push-up position. Exhale and push your torso up but keep your pelvis and legs on the ground. Straighten your arms as much as you can as you bend your body backward. Lift your head up and let gravity pull your head back toward your back. Hold the position for three deep breaths and return to the starting position. Repeat this movement five to six times for two sets. Do not overstretch or you can easily strain your spine. If you cannot straighten your arms when you bend back, physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you place your hands farther in front of you on the ground to extend your arms. This exercise may not be suitable for you if you have low back pain.